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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 10 of 10. This is the beginning of the thread.
Posted by Christ_empowered on September 26, 2010, at 18:07:20
What's good for sleep? I have melatonin on hand. Is that a good long-term solution? What about herbs--catnip or passion flower, maybe? I basically need something to help me regulate my sleep so I don't go crazy. Herbs/nutrients that have anti-anxiety effects would be a plus.
Posted by former poster on September 27, 2010, at 22:14:31
In reply to good solutions for sleep?, posted by Christ_empowered on September 26, 2010, at 18:07:20
Valerian, or Chamomile tea comes to mind.
Posted by morgan miller on September 28, 2010, at 11:38:13
In reply to good solutions for sleep?, posted by Christ_empowered on September 26, 2010, at 18:07:20
Here are some sleep remedies I am most familiar with and have some experience with:
Melatonin-timed release
Glycine-1 to 2 grams
Aswhagandha-Sensoril, Avesta, or Himalaya
Magnesium-glycinate or taurinate
Niacin-nicotinic acid, you want the flush-2 hours before bedtime.
Lemon Balm
Skullcap
Hops
GABA-sublingual may be best
Reishi
Cordyceps-take during the day for stamina and well being-may have a positive impact on sleep
Posted by Lao Tzu on September 29, 2010, at 16:41:47
In reply to good solutions for sleep?, posted by Christ_empowered on September 26, 2010, at 18:07:20
Especially important are magnesium and calcium. Try not to use magnesium oxide or calcium carbonate. I feel these are inferior to other chelated forms. That means try using something like Magnesium citrate or glycinate and a chelated form of calcium.
Some people say Valerian is helpful for sleep. Doesn't work for me, though. Passionflower may help as part of a cocktail. There are some herbs out there that are good for sleep. I think Ashwaghanda is one. For me, the melatonin and Calcium/Magnesium work the best. Melatonin by itself may work for awhile as it did for me. Then later it may not work as well, so you might have to add Calcium and Magnesium. The thing about calcium and magnesium is you have to experiment a little to find the dosage that helps you maintain a good night's rest.. For me, the magic number is 500mg of each. It could be less or more for you. Some sources recommend just using Magnesium for sleep, but I find adding calcium helps even more. For me, a 1:1 ratio works the best.
If you have deficiencies in some of the B vitamins, they may help with sleep as well. I find that B6 and B1 can help with sleep in my case. I used to take Niacin sustained-release at bedtime, but no longer. It's possible that adding a little Niacin may help with sleep, but I don't know for sure. Sometimes, B vitamins are too energizing and can interfere with sleep if taken too late in the day. Everyone's different. I probably would stick with melatonin and Calcium/Magnesium and maybe add an herb like Passionflower or Ashwaghanda if you need it.
Lao
Posted by Lao Tzu on September 29, 2010, at 16:45:56
In reply to Re: good solutions for sleep?, posted by morgan miller on September 28, 2010, at 11:38:13
GABA might help you relax as well. Dosage varies. It could be 500mg or maybe 750mg. Sometimes, you have to take more than one nutrient to get a good result.
Posted by rogerk on October 25, 2010, at 2:03:17
In reply to Re: good solutions for sleep?, posted by Lao Tzu on September 29, 2010, at 16:41:47
taurine works really well in relaxing muscle or muscle spasms. for helping sleep. if youre having trouble during the day b-complex or caffeine can help with that. i know caffeine is the alleged no-no, but can be helpful for certain people, or for people prone to relaxation from caffeine use. most people get somewhat energized from caffeine, but some people get relaxed at teh same time also.
Posted by former poster on October 25, 2010, at 11:31:50
In reply to Re: good solutions for sleep?, posted by rogerk on October 25, 2010, at 2:03:17
Does it help muscle spasms so you can sleep, or make you sleepy? Not sure if I understand?
Posted by Hombre on October 25, 2010, at 22:48:43
In reply to Re: good solutions for sleep? » rogerk, posted by former poster on October 25, 2010, at 11:31:50
Valerian, passionflower, chamomile, hops, ashwagandha are known to relax and/or help with sleep. I know for a fact that valerian is strong enough to interact with sedating medications such as seroquel, so much so that I can't take it. People who exercise also tend to sleep better. Progressive muscle relaxation type meditation is also good.
Posted by Lao Tzu on October 26, 2010, at 10:33:38
In reply to good solutions for sleep?, posted by Christ_empowered on September 26, 2010, at 18:07:20
Lately, I have found that adding 250mg of taurine to my nightly regimen has helped with sleep. Note, dosage is important. 500mg of taurine may be too much, but 250mg is nice dosage for me, just enough to help with sleep. Other things to consider is vitamin B1 and B6 levels, antioxidants like vitamin E, melatonin, and calcium/magnesium balance. All of these vitamins have helped with my sleep so I don't require any potent sleep medications.
Lao
Posted by rogerk on October 26, 2010, at 14:33:33
In reply to Re: good solutions for sleep? » rogerk, posted by former poster on October 25, 2010, at 11:31:50
just like tylenol or ibuprofen is the recommeneded treatment for painful muscle spasms, or a muscle relaxer is used. is just how taurine can work for you somewhat, it doesn't make you sleepy at all like you said. but it defintely relaxes muscles, it has no sedating action.
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